Group · Vegetables
Nori seaweed
The star of Japanese cooking, nori seaweed is the thin dark sheet that wraps sushi and maki. Made from red algae of the Porphyra genus, dried then pressed into sheets, it also comes as flakes, strips for sprinkling or a crunchy snack. With only 35 kcal per 100 g, it stays extremely light while providing a characteristic sea flavour, both iodine-rich and umami. Nutritionally, nori stands out for its protein content (5.81 g per 100 g, which is notable for a sea vegetable) and its minerals. It is an original ingredient for adding variety and depth to a balanced diet, without weighing down the calorie bill.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 35 kcal |
| Kilojoules | 146 kJ |
| Protein | 5,9 g |
| Carbohydrate | 5,2 g |
| Fat | 0,3 g |
| Fibre | 0,3 g |
Tips
Nori seaweed is used above all in sheets to make maki, sushi and temaki, but its uses are much wider. Crumbled or cut into thin strips, it lifts a miso soup, a bowl of rice, noodles or even a salad. Toasted for a few seconds, it becomes crisp and fully reveals its roasted aromas. As flakes, it can usefully replace some of the salt thanks to its naturally iodised taste.
In terms of nutrition facts, the figures per 100 g need putting in perspective: you rarely eat more than a few grams per meal, as a sheet of nori weighs barely 2 to 3 g. This means the calories actually consumed are minimal. Nori offers protein (5.81 g per 100 g), moderate carbohydrates (5.11 g) and very little fat (0.28 g). Its glycaemic index remains low, which makes it a handy ally when watching your waistline or following a balanced diet.
- Storage: keep the sheets dry, in airtight packaging away from moisture, otherwise they go soft and lose their crunch.
- Pairings: rice seasoned with vinegar, fish, avocado, cucumber, sesame. Nori also goes very well with crunchy vegetables such as daikon or cucumber.
- Best time: at lunch or dinner, as a light side or a tasty garnish.
For active people, nori is a smart garnish: it adds flavour and minerals without superfluous calories, ideal in a recovery meal based on rice and lean protein. If you want to build your diet around exercise, top up your intake with other sources as explained in our advice on nutrition for fitness, and remember that seaweed is no substitute for a proper portion of protein.
One point to note: nori, like many seaweeds, concentrates iodine. Reasonable, varied consumption is recommended, particularly if you eat it regularly. To discover other flavour-rich sea vegetables, explore wakame or kombu seaweed. You will find all comparable products in the vegetable family, perfect for putting together colourful, light plates full of benefits.
